The Reverse Nordic Curl and Single-Leg Hip Flexion: Two Exercises to Improve Hip Function
It's widely accepted that training extension of the hips, knees, and ankles is an important aspect of skating speed development. However, extension strength and power are only part of the equation.
Stride frequency is also a component of skating speed and quick stride turnover relies upon the flexion-ability of the hips and knees. Hip flexor strength and flexibility has also been associated with increasing anterior hip stability and reducing anterior pelvic tilt which reduces the potential for hip injury such as impingement and acetabular labral tear.
Training the hip flexors in a meaningful way can be challenging, so here are two exercises that do so with minimal equipment.
The Reverse Nordic Curl:
(In this video, we perform the exercise at three different ranges of motion)
The Reverse Nordic Curl is a loaded stretch (with bodyweight) that primarily targets the rectus femoris. The rectus femoris is a quad muscle which contributes to hip flexion and knee extension.
By setting up in the exact opposite position (hip extension and knee flexion), we can develop strength and length in the rectus femoris.
Furthermore, many hockey players have tight shins which limit their plantar flexion ability. This exercise also stretches the tibialis anterior, the shin muscle.
Single Leg Hip Flexion:
This unilateral exercise targets the rectus femoris, but also challenges the end-range strength capacities of other muscles that contribute to hip flexion (iliacus, psoas, adductor brevis, adductor longus, and sartorius).
Performing this exercise for a high number of repetitions with a light ankle weight will also give you an appreciation for the role of the adductors in hip flexion. Anecdotally, players with weak and tight hip flexors are more prone to adductor strains.
Implementing The Exercises
These two exercises can fit in nicely to any hockey players' hip strengthening routine. Perform two sets of each exercise twice per week. For a bit more guidance, these are easy exercises to include as part of a comprehensive warm-up program, after activities like foam rolling and before a dynamic warm-up.
As for reps…
The eccentric emphasis of the Reverse Nordic makes it a fatiguing exercise therefore a low volume approach is used to build hip flexor strength and range-of-motion (2 sets of 4-8 slow reps). On the other hand, the goal of the SL hip flexion is to build muscle endurance, so go with a higher volume approach (2 sets of 15-20 each leg).
Nick Craven is the Head Strength and Conditioning Coach for the Rochester Americans, the AHL affiliate of the Buffalo Sabres.
